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Welcome to level 3, Outcast! Congrats on making it past Levels 1 and 2!

Hopefully you had a good time down there, but now its time to start running with the big dogs! Please note that you can do either the Outcast or Outsider workout here theyre the same level. Then, after youre done, you can either graduate to level 4 or try the other level 3 routine - its up to you! The term outcast generally refers to somebody that has been shunned by society. Well, in our army it just refers to the guys and girls who have started to break away from the pack and become unique. We welcome outcasts! Once youre ready to get started, we start to kick things up a notch with the Level 3 workouts. Well still be doing supersets and intervals like in Level 2, but we also start to mess with rep ranges and numbers of sets as well. When you see a lower number of sets, that means you need to be lifting heavier weights and focusing on strength. 2

This goes for you ladies too - lifting heavier weights wont make you bulky it will just tighten up your muscles and make you look better! The only way youll get bulky is if you start to eat 4000+ calories a day and start taking steroids.

SUPERSETS
If youre coming here from Level 2, you understand how supersets work. Youll see exercises listed below like 1A, 1B or 2A, 2B. This means youll do the exercise listed at 1A, and then move RIGHT into 1B without stopping. You can take a 60 second rest after doing the 1B exercise, and then repeat the superset two more times. The rest of the exercises that are listed with a normal number means youll do all sets for each exercise, resting in between sets, before moving onto the next exercise.

INTERVAL TRAINING
In the missions below, youll see a total number of sets, fast time, and slow time. So 6 sets of 1 minute fast and 2 minutes slow means youll do 6 total cycles of sprinting for 60 seconds and jogging for 120 seconds. 4 Minute warm-up: varying speeds, getting loose. Interval training: 6 total cycles of pushing hard for 1 minute, then jogging for 2 minutes. 4 Minute Cool Down: bringing your heart rate back down, jogging, then stretching. Your intensity is going to be up to you. Listen to your body, push yourself on the fast parts but make sure you can finish the routine! You can either do your intervals on your off days of training, or you can do them after your workout. Dont do Interval training two days in a row, and dont do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, elliptical, rowing machine choose your own adventure! 4

THE WORKOUT
This will be the similar to Levels 1 and 2, where youll have an A workout and a B workout. Youll do A on Monday, B on Wednesday, and A again on Friday. Then, the next week will be a flip flop (B, then A, then B). Youll notice that there are a few times where exercises are paired together these are supersets, where youll do both exercises in a row and THEN take your 60 second break. Notice weve gone from 3 sets of 12 reps (in level 2) down to 3 sets of 10 reps here. That doesnt mean you dont have to work as hard. That means you need to pick heavier weights/harder exercises so its a challenge to complete those 10 reps. On the B workout, weve also moved from 3 sets of 10 to 4 sets of 8. Once again, this doesnt mean you get a break. It means you need to pick up some heavier weights! Really push yourself, concentrate on using good form, and you should be getting one heck of a workout.

Ive designed the different workouts in the Rebel Fitness Guide to be scalable for people all ages, sizes, strengths, and levels of experience. Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. If you cant do walking lunges, do regular lunges If you cant do decline push ups, do push ups or incline push ups If you cant do chin ups, do assisted chin ups, negative chin ups, or lat pulldowns The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, thats okay - just aim for 6 push ups next week, then 7 the week after that,etc. For more of a challenge: Exercises like lunges, squats, step ups, deadlifts, and any of their variations can all be made more difficult by putting dumbbells in your hands while doing them. If you can do the recommended reps easily, its time to up the challenge. 6

BEFORE EACH WORKOUT , youre going to warm up: 20 jumping jacks 10 bodyweight squats 10 lunges 1 set of 15 reps of chops 1 set of 5 hip raises 1 set of 10 reps of rotational chops (5 out to each side) 1 set of 8 push ups or incline push ups After youre done with your weight training, you can do your interval training or save that for the next day. Do your intervals on a bike, running, treadmill, elliptical, jumping rope, or rowing machine. AFTER Doing your weight training and/or intervals, youre going to stretch out your sore muscles by doing this routine. Hold each for 3 seconds for each rep, then relax: 10 titanic stretches 10 back stretches 5 ballet stretches for each side 5 full body stretches for each side.

LEVEL THREE OUTCAST WORKOUT A


1) Overhead Squats 3 sets of 10, 60 second rest. 2) Decline Push Ups (Push Ups / Incline Push Ups) 3 sets of 8, 60 second rest. SUPERSET (3 total sets) 3A) Step Ups With External Rotation set of 10, go right to 3B 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A SUPERSET (3 total sets) 4A) Chin Ups (Assisted Chin Ups / Lat Pull Down) sets of 5, go right to 4B 4B) Exercise Ball Crunch (Reverse Crunch) as many as you can, 60 second rest, return to 4A 5) Intervals 4 min warm-up, 6 circuits of [60 sec. hard / 120 sec. easy] 8

LEVEL THREE OUTCAST WORKOUT B


1) Straight Leg Deadlift 4 sets of 8, 60 second rests. 2) Body Weight Row (or Bent Over Dumbbell Row) 4 sets of 8, 60 second rests. SUPERSET (4 total sets) 3A) Walking Lunge with kick sets of 8, go right to 3B 3B) Side Plank sets of 40 seconds (alternate sides - set 1 left side, set 2 right side, set 3 left side, set 4 right side), 60 second rest, then repeat 3A SUPERSET (4 total sets) 4A) Overhead Dumbbell Press sets of 8, go right to 4B 4B) Reverse Crunch as many as you can, 60 second rest, then repeat 4A 5) Intervals 4 min warm-up, 6 circuits of [60 sec. hard / 120 sec. easy] 9

OVERHEAD SQUAT
Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward, and your hands raised high above your head in jubilation (or like youre getting robbed at gunpoint - whichever analogy works best). 2) Abs braced, glutes(butt) clenched, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like youre sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel or lower. 6) Explode back up and bring your butt and hips back forward. 7) If this is too easy, carry dumbbells in your hands above your head.

Overhead Squat Video


Return to Routine 10

DECLINE PUSH UP
Muscles worked: chest, shoulders, triceps The Exercise: 1) Lying on the floor with your hands slightly wider than shoulderwidth apart, place your feet up on a bench, stair, platform, with your entire body in a straight line (from toes to head). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) The higher you put your feet, the more emphasis is placed on your shoulders and triceps.

Decline Push Up Video


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PUSH UP
Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups instead.

Push Up Video
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INCLINE PUSH UP
Muscles worked: chest, triceps, shoulders The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform youre using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that youre leaning on, the tougher the push ups are.

Incline Push Up Video


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STEP UP WITH EXTERNAL ROTATION


Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your left foot onto the platform, and then step up with your right foot, and as you bring it up through with a knee, swing your right knee and leg out wide (in a clockwise circle) before stepping back down to the ground. 3) Bring your left foot back down to the ground to meet up with the left. 4) Step up with your right foot now, and repeat the process by bringing your left knee up, around, and out before stepping back down.

Step Up With External Rotation Video


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PLANK
Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

Plank Video
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CHIN UP
Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too tough, and you have an exercise band or giant elastic band, you can do assisted chin ups or underhand lat pull downs. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. Thats one rep.

Chin Up Video
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ASSISTED CHIN UP
Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if its long enough) 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

Assisted Chin Up Video


Return to Routine 17

UNDERHAND LAT PULLDOWN


Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) You can also hook it over the corner of a door (youll have to kneel for the rubber bands to have enough tension). 2) Grab both handles with an underhand grip, so your palms are facing towards you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

Underhand Lat Pulldown Video


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EXERCISE BALL CRUNCH


Muscles worked: abs, lower back, core The Exercise: 1) Lie on an exercise ball with your knees bent and your feet flat on the ground. Your lower back should be on the ball. 2) Place your hands across your chest or next to your head (dont put behind your neck and tug too much strain. 3) Bracing your abs, lean forward from the waist up as high as you can go, and then lower yourself back down onto the ball as far as you can go. 4) Repeat!

Exercise Ball Crunch Video


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REVERSE CRUNCH
Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, dont worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

Reverse Crunch Video


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STRAIGHT LEG DEADLIFT


Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. Its okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once youve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

Straight Leg Deadlift Video


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OVERHAND BODY WEIGHT ROW


Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar (thats 3 feet or so off the ground) with an overhand grip (palms facing away from you), slightly wider than shoulder width apart. 2) Hang at arms length, with your shoulders underneath your hands. 3) Keep your body in a perfectly straight line, from your head to your toes. 4) Bracing your abs, pull your chest up to the bar forcefully until your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. Lower yourself back down. 6) The higher the bar, the easier the exercise. 7) Try bending your knees so your feet are FLAT to make the exercise easier. Tip: You can also do these on a STURDY kitchen table if you dont have any other options!

Overhand Body Weight Row Video


Return to Workout 22

BENT OVER DUMBBELL ROW


Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until youre angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Dont use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top) 6) Pause, and then lower them.

Bent Over Dumbbell Row Video


Return to Workout 23

WALKING LUNGE WITH KICK


Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight, and your arms raised above your head in jubilation (feel free to yell WEEEE!) 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Dont plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and dont extend your left knee out beyond the toes your left foot. 5) Explode forward up with your RIGHT leg, and as you bring your body up to where the left foot is planted, kick yourself in the butt with that foot. 6) After kicking your own butt, dont put your right foot back on the ground, instead stepping right out with it to continue the exercise.

Walking Lunge With Kick Video


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SIDE PLANK
Muscles worked: abs, lower back, core The Exercise: 1) Lie on your side on the ground/mat. 2) Get up on one elbow and the side of one of your feet. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD! 5) Repeat from the other side.

Side Plank Video


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OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS


Muscles worked: shoulders, upper chest, triceps The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where theyll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

Military Press Video


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REVERSE CRUNCH
Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, dont worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

Reverse Crunch Video


Return to Workout 27

SQUAT
Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder-width apart, toes pointed slightly outward (30 degree angle off of straight, if youre a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like youre sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the floor or lower. 6) Explode back up and bring your butt and hips back forward. Tip: If youre doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. Thats how you squat!

Squat Video
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FRONT LUNGE
Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Dont plant your right knee on the ground; keep it just off of it. 4) Keep your upper body upright, and dont extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

Front Lunge Video


Return to Routine 29

CHOPS
Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Use your hips to thrust the weight back forwards. 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

Chops Video
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HIP RAISES
Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

Hip Raises Video


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ROTATIONAL CHOPS
Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has made a circle, swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

Rotational Chops Video


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PUSH UP
Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

Push Up Video
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INCLINE PUSH UP
Muscles worked: chest, triceps, shoulders The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform youre using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that youre leaning on, the tougher the push ups are.

Incline Push Up
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TITANIC STRETCH
Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together with your back to a sturdy pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

Titanic Stretch Video


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BACK STRETCH
Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

Back Stretch Video


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BALLET STRETCH
Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head 5) Youll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

Ballet Stretch Video


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FULL BODY STRETCH


Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and place it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Full Body Stretch Video


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